Are you looking for an efficient way to get rid of those “flabby” arms? We have the perfect solution for you – 5-minute daily exercises. Just 5 minutes a day can make a huge difference in the next two to three months.
These exercises are designed to be done at home, without the need for any special fitness equipment. All you need is a set of dumbbells.
If you’re someone who is always busy and doesn’t have much time for exercise, these 5 toning exercises are ideal for you. You can do them every day because they don’t require any extra equipment, just 5 minutes of your time. Each exercise lasts for 60 seconds, and the entire training consists of 5 exercises.
HOW IT WORKS:
To get started, you’ll need to do 1 set of each exercise back to back, with little to no rest between moves. The complete circuit should take about five minutes, but if your schedule allows, you can repeat it 1 or 2 more times. All you’ll need is a set of dumbbells (3 to 15 pounds, depending on your level) and a mat (optional).
So, grab your dumbbells and get ready to achieve sleek, toned arms and shoulders with these easy but effective exercises.
TRICEPS DIPS
- If you’re working out at home, place your arms on a chair or bench and elevate your feet by putting a stool under them.
- Assume the starting position by placing your arms behind your back, gripping a bench or the rack.
- From the starting position, slowly lower yourself. Keep your body upright and your elbows tucked close to your sides.
- Concentrate on lowering your body only with the triceps. Ensure that your elbows are at a 90-degree angle.
- After this, push your body back up using only your triceps. Repeat.
TRICEPS CHOP
- Stand with your feet wide and knees soft, holding dumbbells with both hands in front of your hips.
- Engage your abs and bring your arms overhead, stopping with your arms slightly in front of your head.
- Bend your elbows and lower the weights behind your head all the way down to your shoulders. Avoid letting your elbows open out to the side and relax your neck.
- Extend your arms back up and then chop your arms down toward your hips.
- Immediately raise your arms back overhead to return to the start position.
- Use your abdominal muscles to keep your torso steady as your arms raise and lower.
Do 20 reps of this exercise.
OVERHEAD PRESS
- Stand with your feet wide and knees soft, holding dumbbells with your arms in a goal post position. Your elbows should be open to the sides at shoulder level.
- Brace your abs into the spine.
- Extend your arms straight overhead and slowly lower your elbows to return to the start position.
Do 20 reps of this exercise.
REAR FLY TO PRESS BACK
- Grab a pair of dumbbells and stand with your feet hip-width apart and your knees slightly bent.
- Hinge forward at the hips and let your arms hang straight down from your shoulders, palms facing your body.
- Raise both arms out to the sides as you squeeze your shoulder blades together.
DIAMOND-LEG PUSHUPS
- This is a variation of the classic bodyweight exercise.
- Instead of having your hands far apart, keep them next to one another as you press your body up.
- Position your hands in the shape of a diamond on the floor when doing this push-up, hence the name diamond push-ups.
